Here are the health benefits of green beans
1 cup of green beans nutritional content- 125g
Vitamin K – 22%
Manganese – 18%
Fibre – 16%
Vitamin C – 16%
Folate – 10%
Vitamin B2- 9%
Copper – 8%
Vitamin B1- 8%
Magnesium – 6%
Calcium – 6%
Iron – 5%
Phosphorus – 5%
Vitamin A – 5%
Omega 3 fats – 5%
Potassium – 5%
Choline – 5%
Protein – 5%
Vitamin B3- 5%
Vitamin B6- 4%
Vitamin E- 4%
Green beans are rich in fibre and low in calories. They also contain protein, carbohydrates, vitamin A, vitamin C, vitamin K, manganese, iron, potassium, folate, calcium, magnesium and thiamin.
Health benefits of green beans:
- Vitamin K – enables and stimulates the body to heal faster from blood clotting and wounds as it prevent blood loss after an injury. It also enhances the absorption of calcium in the body and this helps to boost bone strength and density especially for the elderly.
- Vitamin C – It assists in the healing of wounds and may also play a role in cancer prevention. Due to its antioxidant properties, vitamin C helps to protect the DNA from damage and abnormalities, as well as cutting down free radical reactions that may turn out to be carcinogenic. It also benefits several tissues throughout your body as it helps make collagen. This keeps your skin strong and intact, your bones resistant to breaking, and holding your tendons; ligaments; muscles and joints in place. Vitamin C also helps boost your immune system to protect you from infection.
- Vitamin A – a powerful antioxidant which helps to protect against high cholesterol, heart disease and cancer. Vitamin A also delays the signs of premature ageing such as wrinkles, dull skin, fine lines, dark spots and dry skin.
- Manganese – helps to alleviate the symptoms of osteoporosis and also assists in the absorption of other nutrients in the body. It also keeps you fit and healthy
- Fibre – Green beans are a rich source of dietary fibre which is beneficial for those who suffer from irritable bowel syndrome and digestive issues. It helps in prevention and treatment of constipation, haemorrhoids and diverticulosis. Fibre adds bulk to the stools and enables easy passage during bowel movements. Green beans are good for those with high cholesterol since fibre helps to lower the levels of bad cholesterol in the body. People with diabetes may also include green beans in their diet since it helps to regulate blood sugar levels.
- Silicon – Green beans are also known to have healthy amounts of silicon, a mineral which supports health of the connective tissues and bones.
- Iron – your cardiovascular system needs iron to stay healthy, since the mineral makes up a part of hemoglobin- the protein that carries oxygen throughout your bloodstream. Iron also supports your metabolism as it helps produce energy in your cells to maintain the function properly.
- Some additional health benefits of green beans include the following:
Beneficial for menstruating women and those who may be at a risk of iron deficiency.
- Low in fat, calorie, sodium, cholesterol and saturated fats, which is an ideal food for those on weight loss diets.
- Rich in folates which help in healthy development of the baby’s heart during pregnancy, preventing the foetus form neural-tube defects. They also help to protect the baby from conditions such as asthma later on in life.
- Excellent source of nutrition for those who are at risk for infertility, as they’re low on the glycemic index and contain significant levels of folate and iron.
- Vegetables such as green beans help to prevent constipation, hemorrhoids, ulcers, acid relux and symptoms of IBS because of their fibre content. They have moderate diuretic effect on the body which stimulates the normal flow of urine and eliminates harmful toxins from the body.
- Individuals with diabetes or those who at a risk of developing diabetes will benefit from eating green beans since they help to control the glucose levels of the blood, due to the presence of fibre slowing down carbohydrate metabolism which prevents a sudden surge of blood sugar levels. Consuming green beans or whole grain foods and legumes minimum three or more times a week can decrease your risk of diabetes up to 35 percent.
- Green beans contain flavonoids and carotenoids which have strong anti-inflammatory properties and which help in alleviating conditions like gout.
- Some studies have shown that dusting powdered green beans over eczema affected areas helps to relieve itching and dryness.
- Great for cardiovascular health as they are full of antioxidants which is perfect for the heart.
- Antioxidants protect the heart from oxidative damage and control the level of fat in the blood. The fibre in green beans helps to reduce cholesterol levels. They also contain magnesium and potassium which help to balance blood pressure. Green beans contain alpha-linolenic acid, a kind of omega 3 fatty acids which is good for health as it protects against coronary heart disease.
- Zea-xanthin is an important dietary carotenoid found in green beans which protects the eyes due to their powerful antioxidant activity and filtering the harmful UV radiation. It also prevents macular degeneration (decrease in vision and eye function) which usually affects the ageing population.
- Contains a high amount of chlorophyll which blocks the carcinogenic effects of heterocyclic amines (generated when grilling meat at a high temperature). It also acts as a laxative that protects the mucus membrane of the colon from the attack of free radicals. The fibre in green beans also reduces the time of exposure of toxic substances and binding of cancer causing chemicals with the intestinal lining since it eases the digestive process and promote healthy bowel movements.
- Boosts the immune system with high levels of vitamin C, which acts as a powerful antioxidant by seeking out dangerous free radicals by eliminating them from our system before they can cause illness or tissue damage.
- Enhances bone health as they are high in Vitamin K, Vitamin K, silicon and manganese which helps absorption of calcium and boost bone strength and density. The beans lower the risk of developing osteoporosis, alleviate gout, prevent rheumatoid arthritis by reducing inflammation of the joints, reduce the risk of bone fracture and even help heal broken bones.